Free Cycling Workouts
Improve your cycling performance with our structured training plans.
Workout Collections
The 4 Best VO2 Max Cycling Workouts
High-intensity cycling VO2 Max interval training sessions designed to really improve your maximum oxygen uptake capacity.
The 4 Best VO2 Max Cycling Intervals
High-intensity interval cycling VO2 Max training sessions designed to improve your maximum oxygen uptake capacity (VO2 max) through specific interval patterns.
4 Cycling VO2 Max Training Sessions for Beginners
Heart rate based VO2 Max training sessions designed for cyclists without a power meter.
Individual Workouts
40/20 High-Intensity Intervals
A classic VO2 max interval session with 40 seconds work and 20 seconds recovery. This format maximizes time spent at VO2 max while allowing just enough recovery to maintain intensity.
4x4 Minute Power Intervals
Four 4-minute intervals at very high intensity. This format is proven to be one of the most effective ways to improve VO2 max, allowing for sustained high-power output.
30/30 Intervals
High-intensity 30-second efforts followed by 30-second recovery periods. This workout maximizes neuromuscular power while maintaining high oxygen consumption.
4x8 Seiler Intervals
Research-backed 4x8 minute intervals at ~90-95% FTP. This protocol, studied by Seiler, showed superior adaptations compared to both shorter and longer intervals.
4x4 Minutes Progressive VO2 Max
A beginner-friendly version of the classic 4x4 intervals, with lower intensities and longer recovery periods.
30/30 Intervals for Beginners
A modified version of the 30/30 intervals with moderate intensities, perfect for those new to high-intensity training.
Progressive VO2 Max Pyramids
A structured workout that gradually builds intensity through pyramid intervals, ideal for developing aerobic capacity.